Session 1/steady run/Robert R Session 2/Bangin’, 10 mins easy, 4×200 with strong effort, 2/4mins rec, 4×800, 2 mins rec, 10 mins easy/Emma Coe/Bangin’10 mins easy, 3x2k at tempo, 2/4mins rec, 2x1k at tempo, 2 mins rec,10 mins easy/???
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